Confession: I love the feeling of sore muscles. Especially my glutes and abs. I love bending down and feeling my body sweetly remind me that I have been active and that I have awoken and toned my muscles and that they are alive and happy too.

I mean, a muscle that is NOT getting to work and strengthen is a very sad muscle. That’s like a dog that doesn’t get to play fetch. It’s a muscle’s birthright to move, tone and support.

What I don’t like is being so sore that I can’t get up and down a few stairs without being in pain and looking ridiculous.

Can you relate?

I am going to share with you what it does NOT mean if you are sore. As well as what it DOES mean, what you should NOT do, and what you SHOULD do if you are sore. Here we go:

I train women all over the world online, as well as here on Kauai. When you workout to see results and to tap into your body’s potential, you get sore. I have the privilege of training some amazing women, and they are not holding back.

If you are not getting sore from your workouts, you are NOT going to see or feel results. It IS possible to workout 5 days a week for your lifetime and not get any stronger.  This may be good to reduce stress, but come on now. Let’s give those muscles the opportunity to function the way they were so magnificently designed to.

You MUST be working out to the capacity that you are challenging your muscles and your heart if you want to upgrade.

Sore Muscles

What it does NOT mean:  Please don’t let one of those experiences where you can’t get on and off the toilet without being in total pain let you believe that you are not capable of working out or getting fit. This is NOT true. Because you are super sore does NOT mean that you are incapable. I am going to say that again, don’t let a super sore day defer you from your goals. Being super sore does NOT mean you are incapable. Period.

What it does mean:  Non-scientifically it means you have awaken new parts, new fibers, new muscles that maybe have been sleeping or inactive for a while. Maybe a few days, maybe a few decades. Heehee

Being sore is feedback that you are strengthening and toning your muscles and building strength. Sore muscles are totally different than sore joints or pulled muscles (that’s another conversation).

What if I am super sore:  Make sure you are warming up properly before going full-throttle in your workout. Also, make sure you are stretching out the muscles that worked so diligently for you during your workout in your cool down.

If you are already doing that, I suggest you back off going that intense or lifting that heavy next time. What you DID learn was that the intensity you went to during that workout with was too much. Great! You have a reference point. So next time back off a little bit and find the intensity you can work at where you are sore the next day, but can still walk without looking goofy.

What you should NOT do: Do NOT lay on the couch and do nothing when you are super sore. Get up and MOVE. A walk can do wonders for you. Stretch. Keep active. Full-throttle may not be possible, but keeping that body in movement will drastically help that soreness. Do NOT stay stagnant.

What you can do to help restore your muscles after intense workouts: In addition to the above tips I highly recommend using BCAA and grass-fed whey supplements. I put BCAA right into the water I am drinking during my workout (branch chain amino acids) and drink a serving of protein powder after intense workouts. Both of these options feed the muscle and replenish your muscles so they recover much faster. I have had many clients tell me this helps reduce their soreness a lot.

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Grass Fed Whey Protein & BCAA

For the whey protein I use click here. They also have a vegan option I recommend to my vegan clients.

Look for something that is free of GMOs, fillers, artificial flavors and artificial sweeteners.

And for the BCAAs I use a plain powder because I don’t want the artificial sweeteners and colors that the mixes come with. I drink this every workout, so I go with the basics and it works great for me.

If you are looking to build strength, tone up, and keep trying new things in your body then stay consistent in your workouts! Have FUN challenging yourself. Do it for YOU. Get yourself hooked up AT HOME for success too. Exercise should NOT be something that we have to leave our home to do.

Going to a gym is great. But if we are not setting ourselves up at home too, success is far away and easily overlooked. I invite you to take on my one week yoga and fitness challenge online today and see what incorporating a couple days of week of home workouts can do for your body too! Click here to register my one week challenge.